Xhale2007's cutting journal - New pics added - 29/11/09

Flat barbell bench press - 3 sets - 10 x 45kg  8 x 55kg, 6 x 62.5kg 

Incline Barbell bench press - 3 sets - 10 x 40kg, 8 x 45kg, 6 x 50kg   
 
Dumbell shoulder press - 3 sets - 10 x 16kg, 8 x 16kg, 6 x 17.5kg

Single DB overhead Tricep Extensions - 4 sets - 12 x 17.5kg, 10 x 17.5kg, 8 x 20kg, 6 x 22.5kg

Ive totally gone off the rails this week, eatings been poor, havent done any training.

Mainly due to a new online business venture taking major priority over anything else atm. Thats all sorted now, and website is up, so i have more time now.

Going to really try my hardest to get back on top again monday. I have already been out and bought all my healthy food.

My no1 personal training guru (val) is helping sort a new routine, so hopefully, i can get my arse back in gear!

BTW... My website....

www.ProtectYourPiece.co.uk

Hey X,

I have not forgotten about you

How many days are you looking to spread your training across? 

I will let you take care of the cardio etc as you have your head screwed on with that. As your priority is fat loss just ensure that your hitting up at least 3 cardio session a week in addition to your weight training.  I would say at least 35mins Min and 45 Mins max for now.

Can you post a link to your power rack again for me?  I know, im a lazy so and so this evening.

I mayhaps try to give you something a little different for a month or 2 to mix things up a little.

I would utilise the time this weekend before your fresh start Monday to break out the tape measure and get yourself some fresh measurements. You need not post them, aslong as you have them for reference.

Ill call back tomorrow in works time . I cross my fingers that it will be a relaxed day

This can be jyour year X my friend!  It would be great for you to look back on your starting point in a years time and know you have well and truely made gargantuan leaps. It can be done, though it will be tough at times.

See you soon,

V

I have just checked out your website.

Oooo Errr

Some cheeky looking accessories my friend.

I wish you well with your venture. Should Mrs V need a little pep, ill bare it in mind hehe.

Hello my old buddy, glad you viewed the site lol

I am able to train either 3 or 4 times a week, im not fussy, cardio i will sort :)

I have this power rack with pullup bar and lat low bars...  [link=http://www.powerhouse-fitness.co.uk/bodymax-cf375-power-rack-system-with-latlow-pulley.php]http://www.powerhouse-f...m-with-latlow-pulley.php[/link]

My goals are to get looking well cut now, im not fussy about gaining much strength, i just want to start looking good for the summer ahead. If thats possible in 6month, is another question tho lol.

:)

Well today starts the relaunch of my training.
 
Hoping i get my arse fully back into it, as i was really enjoying it, and im so angry i went off the rails.
 
stats etc to follow

Hi X,

I would be tempted to give a 3 day split a try. 3 days is more than enough for muscle growth and it will allow you to slot in some extra cardio or recover well from your training.  By no means final but something like the following will do the trick:

Mondays: Chest and Triceps

Incline Barbell Bench press - 3 sets (6-8 reps)
Dumbell Bench press - 3 sets (8-10 reps)
Incline Dumbell flys - 2 sets (8-10 reps)

Close Grip Bench press - 3 sets (6-8 reps)
Tricep Cable Pressdown - 2 sets (8-10 reps)

Wednesdays: Back and Biceps

Wide Grip Chins - 3 sets ( Get 10? add weight)
underhand Lat Pulldowns - 3 sets (6-8 reps)
Close Grip Seated row - 2 sets (8-10 reps)

Dumbell curls - 3 sets (6-8 reps)
Cable curls - 2 sets (8-10 reps)

Fridays: Legs and Shoulders

Squats - 4 sets (6-8 reps)
Stiff Legged Deads - 3 sets (8-10 reps)
Barbell lunges - 3 sets (8-10 reps)
Barbell calf raises  - 3 sets

Military press - 4 sets (6-8 reps)
Lateral Raise - 3 sets (8-10 reps)


By no means means final. Give it a go and we will adjust where needed.

Best of luck.

Val you are a legend!

Just had my first session. Lasted about 50mins.

Really really enjoyed it again, and have lots of new found motivation. Its going to take a little while to settle in on what weights for the new excersises etc, but i tried hardest to get close to fail for every set.

Loved using the pulley system, great fun lol

Anyway... WEEK 1 Session 1

Chest and Triceps

Incline BB Bench press - 3 sets - 45kg x 8, 45kg x 8, 50kg x 8
DB Bench press - 3 sets 20kg x 10, 20kg x 10, 20kg x 9 
Incline DB flys - 2 sets - 7.5kg x 10, 7.5kg x 10

Close Grip Bench press - 3 sets - 30kg x 10, 35kg x 10, 37.5kg x 8
Tricep Cable Pressdown - 2 sets - 20kg x 10, 20kg x 10

A legend would be a little gratuitous in describing me, I however will settle for superstar! hehe jk..

I was not sure I made the deadline for your workout and you had already put on your spandex and baby oil.

Im glad you enjoyed the training. Enjoyable training is a to be grasped with both hands and ran with.

Did you get your measurements in?

I got a few clocked with the tape yesterday afternoon. I nearly faints at my relaxed navel measurement!

Stupidly, i was so excited to crack on with my new routine, i forgot all about it lol

I will have to get them all in the morning. Planning on some skipping 2mo. gonna try do 20mins or so, if i can manage it. doubtful. Will be 1 min on, 30 secs off or similar

Cardio session

10 mins HIIT cycling
6.86Km
154 cals

30km/h for 30secs, 50+km/h for 30secs

Last recorded Stats (12th NOV)...

Weight: 195lb
BF% (calipers): 16.3% 

Upper arm relaxed: 15in    
Upper arm: 16in 
Forearm: 12in 
Chest:  40in
Chest Tensed: 42in
Stomach: 34.5in 
Hips: 38in 
Thigh: 25in
Calf: 16in 


Current Stats

Weight: 195lb
BF% (calipers): 15.4%

Upper arm relaxed: 15in    
Upper arm tensed:  16in 
Forearm: 12.5in
Chest: 40in
Chest Tensed: 42in
Stomach: 35in 
Hips: 38.5in
Thigh: 24in
Calf: 16in

There a bit dissapointing really lmao

Week 1 - Session 2 - Back and Biceps

Wide Grip Chins - 3 sets - 3 - 4 - 4  
underhand Lat Pulldowns - 3 sets - 45kg x 8 - 50kg x 8 - 55kg x 7
Close Grip Seated row - 2 sets (8-10 reps) 40kg x 8, 50kg x 10

Dumbell curls - 3 sets (6-8 reps) 15kg x 6  - 12.5kg x 8 - 12.5kg x 8
Cable curls - 2 sets (8-10 reps)  30kg x 6 - 27.5kg x 8

Another really good workout. My upper back feels on fire, as do my biceps, never ached this much before, guess i wasnt being man enough before lol

On fire?  Let them burn !

Dont worry about your statistic. Yo be frank, my arms are only a tad bigger than yours. My calves are the same size. See the numbers as only that, use them as another tool in the box in guaging change.

Bodybuilding is all smoke and mirrors.  I know guys with bigger arms than me who say mine are bigger. Its not the case, its the fact I have a more peaked shape, hold less bodyfat around my arms and have small elbow joints and wrists.

As I say, smoke and mirrors.

Im sure when im lean this summer, I will get even more comments despite being smaller. It is a strange old game.

Well what a bad start to a new layout, missed my legs/shoulders session, had way to much stuff on to sort, just didnt get round to getting in the gym.

Anyway enough excuses... WEEK 2 Session 1

Chest and Triceps

Incline BB Bench press - 3 sets - 50kg x 9, 50kg x 8, 50kg x 8
DB Bench press - 3 sets 20kg x 10, 22.5kg x 10, 22.5kg x  
Incline DB flys - 2 sets - 8.5kg x 10, 8.5kg x 10

Close Grip Bench press - 3 sets - 37.5kg x 10, 40kg x 10, 42.5kg x 8
Tricep Cable Pressdown - 2 sets - 20kg x 10, 25kg x 8

Small increases in weights, im guessing alot due to workout being later than last week, and also finding my feet on the new excersizes. Still, really enjoyable, and no letting off the pedal this week!

Trying to convince a mate to go for a beach run 2mo afternoon, however i doubt he will do it lol. And there no chance of me embarrassing myself doing it lol

Well much to my suprise, my mate agreed to the beach run, and tbh, we both ****ing loved it.

Although proved how mega unfit we are. Down on my beach near me, they have groins 200m apart. So we set our sites on running 2, walking 1. We managed this for a total trip of 3.2km

Shockingly this took us 50mins! but we did stop for about 5mins before turning to come back.

But felt really good, really hardwork as well.

Probably wont walk 2mo tho lol

Week 2 - Session 2

Wide Grip Chins - 3 sets - 4 - 4 - 4  
underhand Lat Pulldowns - 3 sets - 55kg x 8 - 60kg x 6 - 60kg x 6
Close Grip Seated row - 2 sets (8-10 reps) 50kg x 10, 55kg x 10

Dumbell curls - 3 sets (6-8 reps) 12.5kg x 6  - 15kg x 7 - 15kg x 7
Cable curls - 2 sets (8-10 reps)  30kg x 4 - 30kg x 6

Thats cardio laddo, Thats cardio

Week 2 - Session 3 - (Sat - 12pm)

Fridays: Legs and Shoulders

Squats - 4 sets (6-8 reps) 20kg x 8 - 30 kg x 8 - 40kg x 8 - Skipped
Stiff Legged Deads - 3 sets (8-10 reps) - 40 x 8 - 40 x 8 - 40 x 8 


Military press - 4 sets (6-8 reps) 20kg x 8, 30kg x 8, 35kg x 8, 35 kg x 8
Lateral Raise - 3 sets (8-10 reps) 10kg x 10, 10kg x 10, 10kg x 10.


Had to skip the lunges and calf raises as my quads were killing me and couldnt manage any more leg excersizes.




Cardio - Today (sun)

8Km bike ride - 25mins